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Regenesis
Stressandperformance
StressTerms • Allostasis– Maintainingstabilitythroughchangeoradap:onofthesystem
• Allosta:cload– Wearandtearonthesystemcausedbyrepeatedboutsofallostasis.Inefficientturningonoroffoftheresponsesystem.
HormonalChanges
OvertrainingSymptoms• Decreasedperformance• Fa:gue• Moodchanges– Irritabilityanddepressedmood
• Lossofmo:va:on• Increasedriskofinjury• Difficultysleeping• Slowerrecovery
HowDoestheBodyRespondtoStress?
• PartofthebraincalledtheLimbicsystemhelpsustosurvive– Physicalandemo:onalresponsetostresstoallowustosurvivean“event”orseriesofevents-wedon’thavetothinkaboutit.Itjusthappens
– Controlsneurochemicals– Signalsthebodytorespondthroughhormonerelease
StressExamples• Emo:onal– Threatresponse–“bear”– Gradual
• Travel• Mul:plegames,mee:ngs,deadlines• Inarut/expecta:ons
• Physical– Pain,injury,mul:plegameswithmusclefa:gue– Arthri:s,medicalproblems
WhatHappenstoCauseaDropinPerformance?
• HormoneshiWsandchanges• Gradualincreaseininflamma:onsystemically• Lossoffuelstorageornotabletorepairwithgradualinjuryorincreasedriskofinjury
• Chemicalchangesinthebrainaffectmoodandmo:va:on
OvertrainingOverview• Stresssystemgetsoverac:ve• Nervoussystemimbalance– Increasedheartrate–“sympathe:coverdrive”
• Immunedysfunc:on-hardtofightoffinfec:on
• Aminoacidimbalances,vitamindeficiencies• Musclecarbohydratestoragedeple:on• ImpairedGutfunc:on
– JSportsSci.2010Feb;28(3):309-17
BrainResponse• Hypothalamus– Centralpartofbrain– Servesasarelaycentertotellthebrainwhatchemicalstoproduceandtellsthebodywhathormonestomake
– CommunicatestoasmallpartofthefrontofthebraincalledthePituitaryglandthatreleaseshormones
HormoneChanges• Brainsendssignalstoorgansinthebody– Adrenalglands-controlfuelavailability– Thyroidgland-controlsmetabolism– Tes:cles-repair
AdrenalResponseAdrenalglandsarepyramidshapedglandsthatsitrightabovethekidneysProduceCor:sol,DHEA,Adrenalin,Aldosterone
AdrenalResponse• Cor:sol– Controlsbody’sfuelresponsetostress
• DHEA– Counteractsnega:veimpactofcor:sol
• Adrenalin– Improvesalertness,heartrate,abilitytodeliverfuel
• Norepinephrine– Similartoadrenalin
• Aldosterone– Controlsfluidsandsaltinbody
Cor:sol• Bodycannotsurvivewithoutcor:solandwillmakecor:solattheexpenseofotherhormones
• Increasesbloodsugarandfattomakeitavailableasfuelforbrainandmuscle
• Drivesproduc:onofadrenalin
Cor:solandtheBrain• Shrinkingofallareasofthebrainoccurwithelevatedcor:solwiththeexcep:onofasmallareacalledtheAmygdala.Thisareacontrolsthepercep:onofstress.Asthisareagrowsitbecomeseasiertocreateathreatresponse.
• Cor:solaffectswhichneurochemicalsareproduced.
• “Fightorflight”nervoussystemgetsturnedon
Cor:sol• Shorttermincreasehelpsbodytosurvivethestressevent
• Longtermcausesbreakdown– Breaksdownmuscle-increasedstrains,lossofpower
– Breaksdownbone-increasedfractures– Damagetomemorycenterinthebrain(hippocampus)
HighCor:soltoDHEARa:o• Brain-
– lessmemoryandlearning,interruptssleep• Musculoskeletal
– Proteinturnover,connec:ve:ssueturnover,boneturnover• Carbohydratemetabolism
– Glucoseandinsulinaffected• Inflamma:on
– Pro-inflammatorystate,immunechanges• Detoxcapacity
– Moreproblemswithoxida:vestressandhandlingheavymetals• Fatandproteinmetabolism
– Proteinturnover,fatgaincentrally,increasedserumlipids• Endocrinefunc:on
LongTermCor:solEleva:on• Slowsdowngut–foodmovesslowerthroughGItract
• Lessabsorp:onofnutrientsfromfood• Insulinresistanceleadingtoincreasedfatdeposi:oncentrally(bellyfat).Thisalsocausesproblemswithmusclerepairasinsulinhelpspushaminoacidsintomuscleforrepair
Sympathe)c Parasympathe)c
-mo:va:on -calmHelpssleep,repairinbrain
Norepinephrine-alert,vigilance -happy
Adrenalin-requirescor:solformanufacture.Res:ngheartrateelevateswithovertraining
Glutamate-helpsmemory.Mains:mulatorinthebrain-highamountsleadtodamageofbrain:ssue(concussion)
Testosterone• Testosteronetocor:solra:oishelpfultolookatwhentryingtoop:mizetraininggains
• Thehigherthera:othebeierthegains• Ascor:solincreases,testosteronedecreases– Traininggainsbecomemoredifficult– Inflamma:onsignalingincreases(pain)– Gutbreaksdown(furtherincreasinginflamma:on)– Moodalters(testosteronehelpsdopamine)– Hippocampalneurogenesis-recoveryofbrain,memory
TestosteroneandTraining• StudydonewithUSArmyRangertraining• Intensive8weekmilitarytrainingcourse• Average1000kcal/ddeficit• Measuredver:caljumpheight,explosivepoweroutput,liWingstrength,bodymass/fataswellaslabsofTestosterone,cor:sol,IGF-1
TestosteroneandTraining• Results-decreasejumpheight(-16%),explosivepower(-21%),bodymass(-13%),fatmass(-50%)
• Testosterone,IGF-1significantlydeclined• AMcor:solsignificantlyincreased• NindlBCetal.MedSciSportsExerc2007Aug;39(8):1380-7
TestosteroneandTraining• Ini:allybothtestosteroneandcor:solwillraisewithtraining
• Withexcessivetrainingcor:solcon:nuestoclimbandtestosteronebeginstofall
• Withincreasedcor:solthereisadeclineinmuscle,boneandsoW:ssueresul:nginfa:gueandincreasedincidenceofinjury
• Canbereducedfor1-4daysaWerheavytraining• Cor:solcanincreaseSHBG(holdsontotestosterone)
TestosteroneandSleep• Sleepdepriva:onto5hoursnightlyreducedtestosteroneinhealthymalesby15%inoneweek.
• Causedbyincreasedcor:sol– Leproult,Effectof1WeekofSleepRestric:ononTestosteroneLevelsinYoungHealthyMen,JAMA
2011
HowToManage?• Mindset• Movement• Nutri:on• Recovery
Mindset• Inventorythoughtsandemo:ons• Posi:vethinking/posi:veimages• Payaien:ontoburnoutfeeling• Planningaheadtobeatpeak
Movement• Anymusclesubs:tu:onpaierns• Painandadap:on• Rangeofmo:on,strength,taskspecific• Insideouttraining-core–shoulder/hipgirdle-extremi:es
• Forinac:vepeoplejuststartahabitofmoving
Nutri:on• Avoidskippingmeals• Eatbalanced• Meetcaloricgoals• Plentyofprotein• Mul:plevegetablesandcolorsoftherainbow• Adequatecarbsaroundcompe::onvsketogenic• Properhydra:on• Goodfatsversusbadfats
FatsintheDiet
FatsandDisease
Recovery• Sleep• Nutri:on:mingandquality• Adaptagens• AvoidingchronicuseofNSAID’sandTylenol– Usefoodforinflamma:oncontrol– Naturalalterna:ves-ginger,greentea,curcumin,bromelain,boswellia,fishoil
Sleep• Poorsleepqualityandquan:tyisdirectlyrelatedtobodyfatandproblemswithstressresponseduringtheday
• Need6-8hoursuninterruptedsleep(someneed9-10)
• Brainatrophyseeninsleepdeprived• Goodhabits– NobrightlightsorTVrightbefore– Don’tlookatstressfultopicsbeforebed– UsebedroomforsleepnotTV/reading– Bedbeforemidnight
Alcohol• WillenhanceinhibitoryeffectsofGABAwhenconsumedoccasionally.
• Chronicconsump:onleadstodown-regula:oninnumberandsensi:vityofGABAreceptors
• DepletesB-vitamins,Magnesium
Alcohol• Gutfunc:onchanges– Canleadtosmallbowelovergrowthandchangeflora–1drinkadayforwomenand2drinksadayformen
– Moderate alcohol consumption is associated with small intestinal bacterial overgrowth, study finds.” ScienceDaily, 28 November 2011.
Cor:solandtheGut• Cor:solsupressedNKcellsloweringimmunefunc:on.
• SupressesSIgA-themostcommonimmunoglobulinthatisintheGALT.Allowspathogencoloniza:onandincreasesfoodsensi:vi:eswhichfurtherpromotesdysbiosis.
• Dysbiosisisseenbythebodyasanemergencycondi:onthatwillupregulateCor:solrelease
Depressionandgutfunc:on• Thegut-brainbarrierinmajordepression:Intes:nalmucosaldysfunc:onwithanincreasedtransloca:onofLPSfromgramnega:veenterobacteria(leakygut)playsaroleintheinflammatorypathophysiologyofdepression.MichaelMaes,MartaKuberaandJean-ClaudeLeunis.NeuroendocrinolLe72008;29(1):117–124.
GutFunc:on
Probio:cs
Galdeano,Maldonadoetal.ProposedModel:MechanismsofImmunomodula:onInducedbyProbio:cBacteriaMinireview.CLINICALANDVACCINEIMMUNOLOGY,May2007,p.485–492
HowtoManage?• Minimizetheglycemic(immediatereleasesugar)impactof
thefoodandthe:mingofea:ng-lowglycemicindex,higherfiber– Mediterranean-
• Sofi,F.,Cesari,F.etal.BMJ2008;337:1344
• HighorlowbloodsugarlevelsarestressorsthatsignalHPAaxisproduc:onofcor:sol.
• Chronicbaddietcanresultinchronichighcor:sollevelsthatcauseanongoingcatabolic(breakdown)state
• Don’tskipbreakfast• Eatavarietyofvegetables(rainbow)• Hydra:on
HowtoManage?
Vitamins• Shouldbecer:fiedideallyifgivenformedicalpurpuses.NSF,cGMP,TDM
• Bodyhasanincreaseddemandofvitaminsandnutrientswhenac:ve
• Poorerabsorp:onofnutrientsfromgutwhenstressed
Vitamins• VitaminC– Requiredforsteroidbiosynthesis
• B-vitamins– Maintainsteroidsecre:oninadrenalglands
• Pantothenicacid,Niacin,Bio:n– B12,B6,Folicacid
• Redcellproduc:on,nerveregenera:on,neurochemicalbiosynthesis
• Zinc– Assistswithtestosteroneproduc:onanddecreasesaromataseac:vity
L-Theanine• Influencesthesecre:onofdopamineandserotonin
• Dampenscaffeineeffectoncor:solsecre:on• Increasesalphabrainwaveac:vity• HelpsGABA-an:-anxiety,lowersglutamatesynthesis
Adaptogens• Up-regulatelowfunc:oningstressresponses• Downregulatehyperfunc:oningstressresponses
• Keepsanormalstressresponsepresentandslowsdownorpreventsthebreakdownthatbeginstohappenwithcor:solshiWs
• Workonheatshockproteinsatthecellularlevel-(likegesnginasauna)
AdaptagenExamples• Rhodiolarosea– Inhibitsadversebehavioralchangesassociatedwithexposuretochronicstressors
– Improvesenduranceexerciseperformancebydecreasingthepercep:onofeffort• JSportsMedPhysFitness.2010Mar;50(1):57-63
• Cordyceps• Ashwaganda• PanaxGinseng
Phospha:dylSerine• Phospholipid• Improvesmoodandstressresistancetoacutestressor
• BluntschronicstressinducedHPAaxisac:va:on(Cor:solResponse)
• HelpswithreleaseofNE,Ach,Dopamine• Increasesexercise:metoexhaus:on
– Stress.7(2):119-26,2004Jun– SportsMed.2006;36(8):657-69
Magnesium• Exercisecausesaredistribu:onofmagnesiuminthebodytoaccommodatemetabolicneeds
• LowormarginalMgimpairsexerciseperformance
• Strenuousexerciseincreasesurinaryandsweatlossesthatmayincreasemagnesiumrequirementsby10-20%– MagnesRes.2006Sep;19(3):180-9